Certified Scrum Master (CSM) test Dumps

CSM-001 test Format | Course Contents | Course Outline | test Syllabus | test Objectives

As a Certified ScrumMaster (CSM), youll help the Scrum Team perform at their highest level. CSMs also protect the team from both internal and external distractions. Through the certification process, you will learn the Scrum framework and gain an understanding of team roles, events, and artifacts.

Expand your career opportunities across all industry sectors adopting Agile practices
Demonstrate your attainment of core Scrum knowledge
Learn the foundation of Scrum and the scope of the role
Engage with Agile practitioners committed to continuous improvement

ttend a live online or in-person course taught by a Certified Scrum Trainer (CST), or receive coaching from a Certified Agile Coach (CAC).
After successfully completing the course, you will need to accept the License Agreement, take the 50 question CSM test, and answer 37 out of the 50 questions correctly within the 60 minute time limit

Four values of the Agile Manifesto
Twelve principles of the Agile Manifesto
Definition of Scrum
Relationship of Scrum to agile
Empirical process control as it relates to Scrum
The 3 pillars of empirical process control and their importance
How and why "incremental" is an important characteristic of Scrum
How and why "iterative" is an important characteristic of Scrum
"Applicability of Scrum (addresses complex adaptative problems across multiple
Identify the five Scrum values
How and why commitment is an important Scrum value
How and why courage is an important Scrum value
How and why focus is an important Scrum value
How and why openness is an important Scrum value
How and why respect is an important Scrum value
Why self-organizing is an important characteristic of Scrum teams
Why cross-functional is an important characteristic of Scrum teams
Identify the roles on the Scrum team
Identify the responsibilities and characteristics of the ScrumMaster
Identify the responsibilities and characteristics of the Scrum Product Owner
Identify the responsibilities and characteristics of the Scrum Development Team
"Understanding responsibilities and characteristics of the ScrumMaster -- servant leader for the Scrum team"

"ScrumMaster service to the Organization -- coaching, facilitation, removing impediments"
"ScrumMaster service to the Development Team -- coaching, facilitation, removing impediments"
"ScrumMaster service to the Product Owner -- coaching, facilitation, removing impediments"
Characteristics, value and/or purpose of the Sprint
Sprint Planning -- characteristics, value, purpose and/or role of participants
Daily Scrum -- characteristics, value, purpose and/or role of participants
Sprint Review -- characteristics, value, purpose and/or role of participants
Retrospective -- characteristics, value, purpose and/or role of participants
Understand the purpose and value of Scrum artifacts
Identify Scrum artifacts
Product Backlog - characteristics, value and purpose
Sprint Backlog -- characteristics, value and purpose
Increment -- characteristics, value and purpose
Understanding importance of transparency of artifacts to evaluate value and risk
Identify the downsides of lack of transparency
Importance of establishing the definition of "Done"
Characteristics of Product Backlog items

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CSM-001 Master Study Guide

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CSM-001 Master Study Guide :: Article Creator

Sleep and the athlete: narrative assessment and 2021 knowledgeable consensus options

Circadian rhythms, jet lag and sleep

people possess a body clock headquartered within the suprachiasmatic nuclei in the hypothalamus. in the absence of exterior time cues (akin to easy/darkish cycle), this grasp clock tends to run for roughly 24.three hours.110 The clock becomes synchronised and in-tune with the atmosphere and solar day (~24 hours ‘circadian rhythm’) by means of the coupling of cyclic alterations within the external ambiance (‘zeitgebers’—time cues) with rhythmic indicators from melatonin (originating from the pineal gland, an ‘interior zeitgeber’).111 112 The body clock is related to networks of peripheral clocks, and has roles in increasing alertness, intellectual and physical undertaking in the daytime, and making ready the body in the night for sleep. This ‘circadian rhythm’ permits consolidated sleep to take region at evening and prepares the physique in opposition t the conclusion of sleep for wakening to face the new day. The physique clock does this by means of the rhythmic adjustments it produces in the autonomic apprehensive equipment, bloodborne hormones, core body temperature and the sleep-wake cycle.110

Chronotype is a genetically decided predisposition that modifies each individual’s option to be most active within the morning (‘morningness’), the center of the day (neither category) or within the night (‘eveningness’).57 113 in the case of chronotype distribution, as described by using the ‘morningness–eveningness’ selection continuum,114 a skew against ‘morningness’ has been reported in elite athletes.fifty six 57 a hundred and fifteen

the convenience of falling asleep, the potential to retain sleep and the probability of waking up are linked to the rhythm of core body temperature. getting to sleep and keeping sleep are simplest when core body temperature is both falling or low (at and after the onset of melatonin secretion, ~21:00 hours), and most problematic when it's rising or excessive (and melatonin secretion has stopped).116 further, when core physique temperature is rising, spontaneous waking is absolutely to turn up. The timing of the body clock is reliable and transient adjustments to an everyday routine—as an example, waking within the middle of the evening to feed a baby, or turn off a vehicle alarm, or taking a nap within the daylight hours—influence in no exchange within the part of the body clock.117 In distinction, the average synchrony between the body clock and the environment is transiently lost after rapid transmeridian commute, the associated negative feelings and indicators of which can be known as ‘jet lag’.118

every day diversifications in add-ons of sports efficiency before commute

diversifications in human physiology that happen over a 24-hour solar day (circadian) had been significantly said.119 before seeing that the penalties of jet lag for sporting efficiency, it is elementary to be aware that there are selected times of day when rhythms associate with height carrying performance. initiatives that require exceptional motor coordination (comparable to standing on a wobble board) or are regarding getting to know video game strategies may well be achieved extra readily in the morning (08:00–09:00 hours). here is doubtless because basal arousal degrees are decrease than the diurnal peak and closer to the most appropriate stage for efficiency.117 119 initiatives requiring complicated hand-eye-coordination skill, such as the accuracy of tennis or badminton serves, top round 13:00–15:00 hours. they have two components to the rhythm, a circadian influence parallel to core physique temperature, but additionally a time-wide awake effect the place efficiency decreases with time unsleeping and intellectual fatigue (synchronous with the sleep-wake cycle). constrained facts shows that self-paced patience efficiency (complete work performed in 1 hour) is similar within the morning (08:30 hours) and early evening (17:30 hours) in temperate circumstances.a hundred and twenty ultimately, circadian rhythms in gross muscular tasks similar to again and leg strength (every day variation of 3%–10%),121–123 repeated dash efficiency and time-trial performance (day by day version of 3%–6%),124 125 demonstrate highest and minimal values in parallel to these of core physique temperature (17:00–20:00 and ~05:00 hours, respectively).122 probably the most stated clarification as to why gross muscular efficiency is stronger within the evening than the morning centres around the causal relationship between core physique temperature and muscle temperature and efficiency, from the commentary of both profiles being in section. research in this enviornment has shown this relationship isn't basic and temperature does not wholly explain the each day rhythm in energy.126–one hundred thirty

Jet lag after time zone transition

After a westward flight, as an instance, the place native time is eight hours at the back of ‘physique time’, the particular person feels tired at ~16:00 hours (new local time) and wakes up at a now inappropriate time in the native time zone (24:00 hours), when the local inhabitants are going to mattress. After an eastward flight, destination time is ahead of an unadjusted ‘body time’. in this case the particular person does not believe tired when it is time to go to mattress (native hour of darkness) because the physique clock will point out simplest 16:00 hours, however they consider drained (24:00 hours, physique time) when the local inhabitants are waking for tomorrow (08:00 hours, native time). In these cases where there is a mismatch between the endogenous and exogenous rhythms, the signs of ‘jet lag’ arise. As adjustment of the body clock to the new time zone occurs, nocturnal sleep improves and symptoms of daytime fatigue, poorer motivation and poorer intellectual efficiency subside.116

Jet lag and wearing efficiency

Empirical proof that jet lag impacts athletic performance at once is sparse. Three leading traces of facts underpin the purpose for the adjustment techniques counseled for sports humans crossing distinct time zones (see online supplemental desk 1 for bright light avoidance and publicity).116–118 131 132 First, the facts that the body clock influences wearing efficiency, therefore an endogenous component34; second, the accompanied poor consequences while adjusting the physique clock to the brand new time zone; including, nocturnal sleep loss, daylight fatigue, poorer motivation and poorer mental performance, which in turn can affect working towards and real efficiency; and third, the findings of meta-analyses of win-loss statistics of basketball, hockey and American soccer groups travelling throughout time zones earlier than suits.133 134 although confined to the level of association, these meta-analyses predictably show advantages, therefore a more robust probability of profitable, if the group plays at a time coinciding with daytime within the time zone left (closest to height core body temperature). as an instance, after eastward flights, native afternoon or evening suits are preferable to morning; whereas, after westward flights, morning or early afternoon suits are preferable to late afternoons or evenings: we comprehend that teams travelling westward for evening fits have a drawback.133 134 When the tips presented in online supplemental table 1 is delivered via a formal tutorial programme to athletes it works smartly in regard to guidance in advance of, all the way through and after arrival at the destination to help alleviate the symptoms of jet lag.118 132 135

go back and forth fatigue and jet lag: guidelines and analysis concepts

go back and forth fatigue associated with excessive frequency shuttle and jet lag linked to time zone displacement are downsides of elite competitors. The symptoms of go back and forth fatigue and jet lag may current themselves in an analogous method, however distinctive facets of travel trigger them. shuttle fatigue associated with the disruption and demands of go back and forth, such as attending to the airplane and terrible prior sleep, can turn into an enduring problem for elite competitors in activities such as basketball (national Basketball affiliation) and hockey (country wide Hockey League), who suffer high frequency domestic flights for fits each season.136 Jet lag is associated with the resynchronisation of the physique clock to the brand new atmosphere and resolves at a expense of about 1 day per time zone crossed.118 132 a great deal effort has long past into assessing the liable factors for jet lag135 137 and the time course of restoration while staying within the new time zone. The severity of symptoms and adjustment of an individual rely upon the path of the flight and interindividual edition.a hundred thirty five There were a couple of investigations on chronobiotics, agents that may cause phase adjustment of the body clock (eg, easy (250–10 000 lux), recreation or melatonin), employed with quite a few stages of success.138 either preflight,139 after arrival using melatonin,140 141 bright mild,142 143 or exercise144; or, a combination of prearrival and postarrival melatonin.a hundred and forty 141 one hundred forty five Readers are directed in other places for a assessment of interventions to minimise jet lag after westward and eastward flights.one hundred forty five 146 there's a pressing want for actual-world and mighty stories to support the proposed concepts for adjusting the physique clock after time zone transitions, as an instance, randomised controlled trials are required to investigate the efficacy of melatonin and the suggestions on the use of brilliant easy (online supplemental table 1).

dietary suggestions to increase sleep

The position that foodstuff might also play in bettering the best and/or volume of sleep has develop into of activity to many individuals working now not best in sport, however in different areas of health and disorder. The notion that a dietary intervention might also Improve athlete sleep and potentially raise muscle recovery and restore, hormonal popularity, overnight protein synthesis or muscle glycogen retailers has stoked business pastime in nutritional dietary supplements for sleep. The motive behind the potential affect of meals on sleep relates to a couple of neurotransmitters being associated with the sleep-wake cycle (eg, serotonin), that have abilities to be influenced through nutrition.147 youngsters, lamentably the analysis during this enviornment is in its infancy and definitive conclusions are at present elaborate to formulate. The constrained analysis in the area offers some evidence that dietary intake earlier than sleep, certainly carbohydrate intake and the timing of ingestion, has the expertise to affect sleep.148 149 Afaghi et al 148 compared low and high Glycaemic Index (GI) carbohydrate-prosperous food eaten 4 hours earlier than bedtime with a excessive GI meal eaten 1 hour earlier than bedtime, finding that the prior consumed excessive GI meal reduced SOL (the time taken to fall asleep). further tips on the affect of dietary macronutrients on sleep is present in fresh reviews.42 150

Caffeine and sleep

The influence of caffeine on sleep has been noticeably investigated. Caffeine is present in quite a lot of meals and beverages including espresso, chocolate and tea, with coffee being the primary supply of dietary caffeine, despite the fact preworkout and power drinks have become more and more ordinary sources.151 Caffeine antagonises adenosine receptors in the mind: these receptors are linked to arousal rules and stimulation of these receptors promotes wakefulness. general dietary caffeine consumption is satisfactory to antagonise as much as 50% of the inhibitory A1 and facilitatory A2A receptors.152 A fresh systematic evaluation of 58 publications highlighted the poor results of caffeine on sleep.151 results of this evaluation indicate that caffeine usually increases SOL and decreases sleep length, sleep effectivity and perceived sleep satisfactory. When examining the affect of caffeine on sleep structure, sluggish wave sleep and gradual wave recreation have been reduced, while stage one sleep, wakefulness and arousal were multiplied. The magnitude of these consequences of caffeine changed into modulated to a point with the aid of age, gender, body mass and genetic predisposition; then again, the commonplace consumption of 1–2 double espressos as much as 16 hours earlier than sleep brought on constant terrible outcomes on sleep.151

The above-outlined review151 introduced effects primarily from experiences involving match, non-athletic adult males; tremendously little is customary in regards to the outcomes of caffeine on sleep in athletes. Caffeine is frequently used with the aid of athletes to raise efficiency and as a fatigue countermeasure previous to training (doses of 3–6 mg/kg body mass seem like helpful).153 One look at has investigated the effects of caffeine consumption on sleep in elite rugby union avid gamers and located that caffeine consumption before an evening online game was typical and resulted in a rise in postgame salivary caffeine degrees.154 akin to the information from the up to now mentioned systematic evaluation,151 salivary caffeine concentrations had been linked to improved SOL, a lessen in sleep effectivity and tended to be concerning a lower in sleep period. This can also partially clarify some of the difficulties with sleep publish game that many elite group game athletes document.155 extra research is required to be capable of provide suggestions around optimising timing and doses of caffeine in the case of results on sleep structure. It is likely this can be required on an in particular person groundwork, with latest facts suggesting a even handed approach to using caffeine in athletes.

In summary, there are very few extremely good, randomised controlled trials on food and athlete sleep. boundaries encompass the type, timing and dosages of macronutrients and different nutritional interventions given (eg, herbal products), as well as the variable capability by which sleep volume and first-class are measured in reports (desk 1).42 Athletes may still be cautious of unsubstantiated claims related to sleep-boosting dietary supplements and aware about the dangers of a doping violation for supplements not demonstrated with the aid of an established excellent assurance programme.153

A ‘sleep toolbox’ for practitioners: evidence-based apply

Sleep administration in athletes can also be difficult for practitioners for various motives; now not least, the inability of skills regarding sleep-wake cycles and the incidence of usual sleep myths.156 157 These issues are amplified when sleep disturbance and consequent daylight hours dysfunction are more average among athletes in comparison with match non-athletes.fifty six Practitioners deserve to be equipped with tools to overcome these challenges to optimise sleep in athletes for stronger athlete health, smartly-being and success (field 2). determine 2 describes a pathway for practitioners to observe as a way to manage and optimise sleep for athletes.

figure 2

A stream diagram for practitioners to assist optimise and control sleep for athletes. Step 1 – Sleep education may still ensue varied instances all the way through the season and might be in the variety of shows, informal sessions, and counsel sheets. Step 2 – Use questionnaire-primarily based sleep screening at the beginning during pre- and publish-season opinions and on an as essential foundation right through the season. The Athlete Sleep Screening Questionnaire (ASSQ) is a validated scientific device to flag athletes who want additional support from a snooze specialist. Step 2A – The questionnaire you employ should still determine athletes with sleep issues using validated reduce-features. for instance, the ASSQ categorises athletes into no, mild, reasonable, and extreme scientific sleep difficulty. Athletes and not using a sleep problem can go returned to Step 1 (Sleep education) to determine what areas to center of attention on. Step 2B – If the athlete has a average to extreme sleep difficulty, referral to a snooze professional is suggested correct away because of the expertise duration of treatment and capabilities wait instances. Step 3 – establish sleep improvement and optimisation suggestions according to the athlete’s sleep insufficiencies and/or terrible sleep habits. The Athlete Sleep Behaviour Questionnaire (ASBQ) identifies maladaptive sleep behaviours and has been validated in an athlete sample. For athletes who have reasonable to severe sleep problems, caution is warranted as settling on sleep insufficiencies could make the problem worse (eg, recommending more sleep when the athlete has insomnia). correct judgement is required. Step 3A – Ideally the average to extreme medical sleep problem athlete may still have a sleep session with a sleep medication health care professional specialising in working with athletes. Step 3B – once a prognosis has been established, distinctive remedies are available and may help the athlete optimise sleep. Step 4 – tracking sleep with sleep logs or a nap monitor in these with a delicate sleep difficulty (damaged arrows) may additionally not be fundamental but may also be used for feedback to the athlete to aid modify behaviour trade. The practitioner need to be in a position to accurately interpret the records and be aware the boundaries of the sleep logs or the sleep computer screen which may still be validated towards polysomnography. *See desk 1 for monitoring tools.

field 2 summary of the sleep toolbox for practitioners
  • supply sleep training for athletes—Sleep training sessions for athletes had been proven to Improve sleep. Sleep schooling could cover courses related to sleep quantity, best, timing, and sleep screens. education should still focus on how sleep relates to performance in their sport to create buy-in for further sleep interventions (see device #1).

  • reveal athletes for sleep complications—all the most reliable sleep advice may undermine an athlete’s sleep if they have an underlying sleep difficulty (eg, financial institution sleep for an athlete with insomnia). birth with a questionnaire-based tool validated in athletes as athletes can be right away identified and are seeking support from a snooze specialist in a timely method (see tool #2, determine 2).

  • encourage naps—With late or early practicing instances, shuttle and balancing existence outside of game, athletes may additionally no longer have sufficient sleep probability at nighttime so supplementing with a nap is essential. Even short naps of <30 min can boost temper, alertness and cognitive efficiency in those that get sufficient nighttime-time sleep. Time naps from 13:00 to sixteen:00 hours when there is a dip in alertness (the ‘postlunch dip’) and agree with a ‘coffee-nap’ (see device #three).

  • financial institution sleep—Sleep extension has abilities to increase athlete performance and mood and in the reduction of stress levels. This device can be a great way to ease anxiousness leading into an important competitors. via getting greater sleep just before an important competition, athletes can have confidence realizing that a poor nighttime’s sleep the night before competitors should still no longer have an effect on their efficiency. The duration of banking sleep does not should be months, even simply 1 week has been proven to increase efficiency (see device #4).

  • tool #1: provide sleep education for athletes

    lower than half of a pattern of 86 coaches and sports science assist staff had promoted sleep hygiene, with one of the vital main obstacles being lack of sleep potential.157 it is critical for practitioners to are seeking for out and access accurate sleep assistance specific to athletes within the form of seminars, manuscripts and other proof-based mostly modes when preparing athlete sleep education. promotion sleep advice particular to the athlete’s sport such as sleep need, adjusting to practicing times and emphasis on the have an effect on of sleep on efficiency is essential to create buy-in and behavioural trade. Encouragingly, sleep schooling displays ranging in length from 30 to 60 min had been shown to boost sleep period with the aid of a regular of 20–ninety min.158–one hundred sixty despite the fact, the improvements in sleep were not maintained at follow-up 1 month later.159 greater conventional sleep schooling sessions all over the season, together with universal examine-ins with the athlete about their sleep, can be required to keep the benefit (field 3).

    field three Athlete sleep training—five counsel to educate athletes on the significance of sleep
  • night-time sleep quantity—a number of 7–9 hours is applicable for fit adults and 8–10 hours for teenagers166; youngsters, certified speculate that athletes want more to get well from the real and psychological demands of the sport.167 The volume of sleep athletes get may wish to boost counting on the practicing load of the recreation and the age of the athlete.

  • sunlight hours sleep quantity (naps)—when schedule adjustments don't seem to be viable, sleeping can supplement inadequate night-time sleep. but a nap can even be advisable for these simply wanting a lift in alertness. See tool #three for more suggestions.

  • respectable sleep hygiene—sleep hygiene contains the habits quintessential to have good sleep nice and sunlight hours alertness. analysis has proven that having respectable sleep hygiene can enrich sleep first-rate.168 common sleep hygiene habits encompass keeping off stimulants (eg, caffeine), alcohol, and heavy foodstuff too near bedtime, satisfactory exposure to natural gentle within the morning, no longer lying in mattress awake for lengthy intervals of time, having a calming bedtime routine and having a sleep ambiance conducive to sleep which is cool, dark and quiet.

  • Sleep and coach in-line with chronotype—young people are more likely to be evening chronotypes (‘evening owls’) as a result of later melatonin free up. The analysis indicates athletes are more likely to be morning chronotypes (‘larks’) but those that are night owls battle more with their sleep.fifty six When feasible, heading off practising instances early within the morning and late at nighttime allows abundant probability for sleep and recuperation.

  • caution when the use of sleep displays—see table 1 for strengths and weaknesses of sleep displays. warning should be taken to be aware the affect of the feedback from the equipment to the particular person athlete. Some athletes may additionally develop into preoccupied with their sleep computer screen information, which may increase anxiousness round sleep and outcomes in worse sleep.169 a different critical consideration is privacy, as sleep monitoring gadget apps may include very own and sensitive suggestions; it's important to trust who has entry to this suggestions.170 Practitioners should weigh each the professionals and cons of using sleep monitoring technology for the athletes they are working with.

  • device #2: sleep display athletes and refer for assist when vital

    Sleep screening has develop into an essential component of managing athlete health, allowing practitioners to identify sleep issues and refer athletes to a nap specialist for medical prognosis, when essential (determine 2 and table 1). here's an important step as a result of any sleep-concentrated techniques is usually ineffective in the presence of untreated sleep disorders.

    device #three: encourage nap alternatives

    A nap is regarded sunlight hours sleep and purported benefits consist of improvements in alertness, awareness, motor performance and mood.161 For these athletes who may have inflexible early morning practicing instances and cannot get enough nighttime-time sleep, a nap right through the day can supplement restricted night-time sleep.162 Naps have even been proven to boost mood, alertness and cognitive efficiency for those that customarily get the volume of sleep they need on a nightly basis,161 so taking a nap can also still be a good option if the athlete is getting a enough amount of evening-time sleep. When athletes have a shorter window to nap, durations of <30 min are informed so they won't have sleep inertia (ie, grogginess) from stepping into the deeper stages of sleep. Athletes may still agree with the advantages of taking a 15–20 min ‘coffee-nap’ in the mid-afternoon. Caffeine consumed in doses of 150–200 mg simply previous to a mid-afternoon nap (hence ‘coffee-nap’) has been shown to be a great countermeasure to mid-afternoon sleepiness (the ‘postlunch dip’).163 164 On wakening, publicity to vivid easy and face washing are also suggested additions to the nap activities.164 Athletes can set an alarm about 10 min longer than the period of the nap with the intention to factor in the period of time to fall asleep. leisure and respiration recommendations can support the athlete to nod off. Athletes should still evade naps altogether in the event that they have issues falling asleep at evening.

    tool #4: banking sleep and sleep extension

    Getting greater sleep (‘banking sleep’) before a length of predicted sleep loss may also improvement performance.forty five one hundred sixty five The sleep extension strategy comprises scheduling an extended sleep probability than standard, constantly a window of 9–10 hours the place there is a included time for sleep. One analyze in collegiate basketball players confirmed that sleep extension, comprising a 10-hour time in mattress each evening over a time frame of 5–7 weeks, enhanced response time, dash times, temper and free-throw shooting accuracy.38 research is required to determine whether the purported advantages of sleep extension can be realised with shorter extra nightly sleep and/or over a shorter time frame, peculiarly in athletes recognized with sleep insufficiency.


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